2x 10 PVC pass thrus, 10 banded lat pull downs, 10 banded seated rows, 10 scap elevators


Pull up Progression 3x through

1.) 5 modified strict pull ups (from a box or a low bar)/or strict pull ups if they have them

2.) 5 negatives (can be done from bar or rings depending on strength level)

3.) Box pull ups to hollow land x5


Death by Burpees